[Metalhead121]

When i workout i consume so much water it's ridicules and by the time i'm so full of water i couldn't imagine consuming a big meal, so what i take is a 2 scoops of ON whey with alot of water which should be around 48g of protien. What should i throw in there to maximize my post workout shake?

[JakeVendetta]

I would throw a combination of complex carbs and simple carbs in there. This is a time when your body can handle a signifcant amount of carbs and by combining the two simple and complex, you have some that are more rapidly digested and some that will take longer so you'll have a steady stream of glucose to replenish muscle glycogen and signal insulin release. Keep fructose and fat to a minimum in the meal (shake). Depending on your size and goals, you could do something like 35gs of dextrose and 50gs of ground oats (just an example- and will depend on when you eat your next meal and what if anything you supplement with DURING your workouts).

[Metalhead121]

I eat/supplement nothing during my workouts, and if i work afterwards my next meal might not be until 4hrs later :S

[JakeVendetta]

damn thats rough well then really hit up a fair amount of the compound carbs. Do something like 60gs complex and 30 simple (again depends on some facters such as bw and bf%, but the above is a pretty safe bet regardless). You should really try to get solid food in this meal but if you cant and this is how you have to do it, so be it.

[mf612]

ive found adding oat flour and waxy maize added to a protein shake post workout works well. just dont be surprised if its a bit rougher to choke down.

[Kirk]

well said jake.

[prime52]

jake on point